Squat Calculator
Estimate Squat 1RM
Formula
Epley: 1RM = Weight x (1 + Reps/30); Brzycki: 1RM = Weight x (36 / (37 - Reps)); Estimated 1RM = Average of both
Frequently Asked Questions
What is a good squat for my body weight?
For men, squatting 1.5x body weight is considered intermediate-to-advanced. A 2x body weight squat is elite level. For women, a 1x body weight squat is intermediate and 1.5x is advanced.
How accurate are one-rep max calculators?
1RM calculators are most accurate when using sets of 2-10 reps. Accuracy decreases with higher rep counts. The Epley and Brzycki formulas are within 5-10% for most lifters when using 3-6 rep sets.
Should I test my true 1RM squat?
True 1RM testing should be done sparingly (every 8-12 weeks) and with a spotter or safety bars. For programming purposes, an estimated 1RM from a 3-5 rep set is safer and sufficiently accurate.
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